High Intensity Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
High Intensity Workout Plan

High Intensity Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

High Intensity Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
High Intensity Circuit Workout

Notes for Week 1, Day 1

*Sprint on the treadmill and in between sprints walk for a minute at 3.0 mph. When you are walking on the treadmill at the end incline the treadmill to a challenging angle. Take a 1-3 minute break after completing each circuit.

This high intensity workout is designed to help you trim down and improve muscle endurance. Although this workout may not seem like a lot on its own if you are faithful in keeping the times in between sets you will find this high intensity workout quite challenging and beneficial to your workout goals. If you need to take breaks during the circuits at the beginning that is okay but try and do your best to fight through and cut out all the extra breaks.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Intermediate
2 sets, 2 reps
2 -- 2 --:--
Quads / Beginner
2 sets, 15 reps
2 15 -- --:--
--
--
2 sets, 15 reps
2 15 -- --:--
--
--
2 sets, 2 reps
2 -- 2 --:--
--
--
2 sets, 15 reps
2 15 -- --:--
--
--
2 sets, 15 reps
2 15 --:--
--
--
2 sets, 2 reps
2 -- 2 --:--
--
--
2 sets, 30 reps, 02:30 rest
2 30 02:30
--
--
1 sets, 00:05:00
1 -- 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The High Intensity Workout Plan is an intermediate level routine that provides exercisers with everything they need to get fit and sexy. The high intensity workout routine helps people lose weight, get stronger, improve aerobic and muscular endurance, and firm up all their major muscle groups. Hi... more

The High Intensity Workout Plan is an intermediate level routine that provides exercisers with everything they need to get fit and sexy. The high intensity workout routine helps people lose weight, get stronger, improve aerobic and muscular endurance, and firm up all their major muscle groups. High intensity training is not for beginners. It is highly effective, but some preparation work with a beginner workout program should be done before attempting high intensity workout programs.

High Intensity Circuit Workout

The high intensity workout program has three workouts people should perform one per week on nonconsecutive days. The first of the workouts is the high intensity circuit workout. Aerobic and strength training exercises are included with only one rest break. Going through the exercises without stopping is how circuit training works.

Exercisers complete the routine two to three times. Exercises such as push-ups, military presses, jumping jacks, and sprints work to burn calories and tone the upper and lower body.

People do many repetitions of the strength training exercises because a higher range is better for toning and endurance. The range is between 15 and 30 reps for all exercises except the sprints, not including the five minute warm up jogging on the treadmill or the five minutes walking at the end.

High Intensity Body Weight Workout

The second high intensity workout includes only five exercises. The workout is also done in circuit fashion with only one rest at the end of each set. The exercises are burpee push-ups, crunches, mountain climbers, planks, and side planks.

This workout mainly targets the muscles of the core, though burpee push-ups and mountain climbers do hit muscles in the upper and lower body. Exercisers go through the routine twice. Repetitions are kept high for endurance training. The repetition range for exercises is between 12 and 40.

High Intensity Plyometric Workout

The third high intensity workout includes plyometric, cardio and body weight exercises. Plyometric exercises are dynamic and including jumping. They burn calories and improve power while also toning muscles.

This high intensity workout includes several lower body exercises, such as squats, iso-explosive bodyweight jump squat and alternating plyometric lunges. It also works muscles in the chest, shoulders, arms, and back with push-ups and rowing. Exercisers perform the routine without breaks through until the end. The strength training and plyometric exercises are done with high repetitions like the first two workouts for the endurance and calorie burning benefits.

The high intensity workout routine is very challenging. People may need to take a few breaks when they first start high intensity training. However, the routine works best without breaks so people should try to phase them out as they continue with the high intensity workout program.

High Intensity Body Weight Workout

Notes for Week 1, Day 2

This high intensity workout is designed to help you trim down and improve muscle endurance. Although this workout may not seem like a lot on its own, if you are faithful in keeping the times in between sets you will find this high intensity workout quite challenging and beneficial to your workout goals. If you need to take breaks during the circuits at the beginning that is okay but try and do your best to fight through and cut out all the extra breaks.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Intermediate
2 sets, 12 reps
2 12 --:--
Abs / Beginner
2 sets, 25 reps
2 25 --:--
Abs / Intermediate
2 sets, 30 reps
2 30 --:--
--
--
2 sets, 00:01:00
2 00:01:00 --:--
--
--
2 sets, 00:00:30, 01:30 rest
2 00:00:30 01:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The High Intensity Workout Plan is an intermediate level routine that provides exercisers with everything they need to get fit and sexy. The high intensity workout routine helps people lose weight, get stronger, improve aerobic and muscular endurance, and firm up all their major muscle groups. Hi... more

The High Intensity Workout Plan is an intermediate level routine that provides exercisers with everything they need to get fit and sexy. The high intensity workout routine helps people lose weight, get stronger, improve aerobic and muscular endurance, and firm up all their major muscle groups. High intensity training is not for beginners. It is highly effective, but some preparation work with a beginner workout program should be done before attempting high intensity workout programs.

High Intensity Circuit Workout

The high intensity workout program has three workouts people should perform one per week on nonconsecutive days. The first of the workouts is the high intensity circuit workout. Aerobic and strength training exercises are included with only one rest break. Going through the exercises without stopping is how circuit training works.

Exercisers complete the routine two to three times. Exercises such as push-ups, military presses, jumping jacks, and sprints work to burn calories and tone the upper and lower body.

People do many repetitions of the strength training exercises because a higher range is better for toning and endurance. The range is between 15 and 30 reps for all exercises except the sprints, not including the five minute warm up jogging on the treadmill or the five minutes walking at the end.

High Intensity Body Weight Workout

The second high intensity workout includes only five exercises. The workout is also done in circuit fashion with only one rest at the end of each set. The exercises are burpee push-ups, crunches, mountain climbers, planks, and side planks.

This workout mainly targets the muscles of the core, though burpee push-ups and mountain climbers do hit muscles in the upper and lower body. Exercisers go through the routine twice. Repetitions are kept high for endurance training. The repetition range for exercises is between 12 and 40.

High Intensity Plyometric Workout

The third high intensity workout includes plyometric, cardio and body weight exercises. Plyometric exercises are dynamic and including jumping. They burn calories and improve power while also toning muscles.

This high intensity workout includes several lower body exercises, such as squats, iso-explosive bodyweight jump squat and alternating plyometric lunges. It also works muscles in the chest, shoulders, arms, and back with push-ups and rowing. Exercisers perform the routine without breaks through until the end. The strength training and plyometric exercises are done with high repetitions like the first two workouts for the endurance and calorie burning benefits.

The high intensity workout routine is very challenging. People may need to take a few breaks when they first start high intensity training. However, the routine works best without breaks so people should try to phase them out as they continue with the high intensity workout program.

High Intensity Plyometric Workout

Notes for Week 1, Day 3

This high intensity workout is designed to help you trim down and improve muscle endurance. Although this workout may not seem like a lot on its own if you are faithful in keeping the times in between sets you will find this high intensity workout quite challenging and beneficial to your workout goals. If you need to take breaks during the circuits at the beginning that is okay but try and do your best to fight through and cut out all the extra breaks.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Chest / Beginner
2 sets, 15 reps
2 15 --:--
Quads / Beginner
2 sets, 12 reps
2 12 --:--
--
--
2 sets, 12 reps00:01:00
2 12 --:--
--
--
1 sets, 00:01:00
1 -- 00:01:00 --:--
--
--
2 sets, 20 reps
2 20 --:--
--
--
2 sets, 12 reps
2 12 --:--
--
--
2 sets, 50 reps, 02:00 rest
2 50 02:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The High Intensity Workout Plan is an intermediate level routine that provides exercisers with everything they need to get fit and sexy. The high intensity workout routine helps people lose weight, get stronger, improve aerobic and muscular endurance, and firm up all their major muscle groups. Hi... more

The High Intensity Workout Plan is an intermediate level routine that provides exercisers with everything they need to get fit and sexy. The high intensity workout routine helps people lose weight, get stronger, improve aerobic and muscular endurance, and firm up all their major muscle groups. High intensity training is not for beginners. It is highly effective, but some preparation work with a beginner workout program should be done before attempting high intensity workout programs.

High Intensity Circuit Workout

The high intensity workout program has three workouts people should perform one per week on nonconsecutive days. The first of the workouts is the high intensity circuit workout. Aerobic and strength training exercises are included with only one rest break. Going through the exercises without stopping is how circuit training works.

Exercisers complete the routine two to three times. Exercises such as push-ups, military presses, jumping jacks, and sprints work to burn calories and tone the upper and lower body.

People do many repetitions of the strength training exercises because a higher range is better for toning and endurance. The range is between 15 and 30 reps for all exercises except the sprints, not including the five minute warm up jogging on the treadmill or the five minutes walking at the end.

High Intensity Body Weight Workout

The second high intensity workout includes only five exercises. The workout is also done in circuit fashion with only one rest at the end of each set. The exercises are burpee push-ups, crunches, mountain climbers, planks, and side planks.

This workout mainly targets the muscles of the core, though burpee push-ups and mountain climbers do hit muscles in the upper and lower body. Exercisers go through the routine twice. Repetitions are kept high for endurance training. The repetition range for exercises is between 12 and 40.

High Intensity Plyometric Workout

The third high intensity workout includes plyometric, cardio and body weight exercises. Plyometric exercises are dynamic and including jumping. They burn calories and improve power while also toning muscles.

This high intensity workout includes several lower body exercises, such as squats, iso-explosive bodyweight jump squat and alternating plyometric lunges. It also works muscles in the chest, shoulders, arms, and back with push-ups and rowing. Exercisers perform the routine without breaks through until the end. The strength training and plyometric exercises are done with high repetitions like the first two workouts for the endurance and calorie burning benefits.

The high intensity workout routine is very challenging. People may need to take a few breaks when they first start high intensity training. However, the routine works best without breaks so people should try to phase them out as they continue with the high intensity workout program.

23 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Squat Rack
  • Exercise Mat
  • Dumbbells
  • Flat Bench
  • Treadmill
Show All

No Reviews yet.

High Intensity Workout Plan

23 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Squat Rack
  • Exercise Mat
  • Dumbbells
  • Flat Bench
  • Treadmill
Show All